IMPORTANCE OF MINERALS

 Overview

Minerals are very essential for our body. They play a major role in proper development and functioning of various body parts. Our 4 percent body weight is made up of minerals. Minerals are required by our body for various activities such as transmission of nerve impulses, formation of hormones, maintenance of heart beat and so on. These nutrients are not required in large amounts and basically come under the category of micro-nutrients, but their deficiency can cause life threatening conditions.

Minerals are categorized on the basis of their requirement on a daily basis. There are basically two categories.

1.Macro minerals

These are the minerals that are required in more amounts by our body, 0.1 gram daily, precisely. They include calcium, phosphorus, sodium, chlorine, magnesium, potassium and sulfur.

2. Trace minerals

They are required in lesser amounts by our body, 0.01 gram per day. They include copper, iron, cobalt, iodine, fluoride, chromium, selenium and zinc.

Now we will discuss each of these separately.

1.Calcium

Calcium is the most important mineral when it comes to growth and development of the body. Calcium helps in bone and teeth formation. Our bones are made up of calcium phosphate. It also plays an important role in blood clotting. It's deficiency can lead to health conditions like osteoporosis, rickets, prone to fracture bones, asthma, eczema and so on.

It's main sources are milk, cheese, orange, egg, yogurt, green leafy vegetables and cereals.

2. Potassium

Potassium is necessary in our body for proper functioning of our nerves. It plays a very important role in working the nervous system. It is also required for proper functioning of our muscular system. It also helps in maintaining the amount of water in blood and tissues. Its deficiency can lead to Addison's disease, weak muscles, and slow reaction rate.

Its main sources are tomatoes, green vegetables, peanuts, citrus fruits, beans, mango, onion, beetroot, carrot and so on.

3. Sodium

Sodium helps in transmission of nerve impulses from one part of the body to another. It maintains the pH or acid-base balance of the body. It maintains the osmotic pressure in the blood and tissues. Beside this, it plays an important role in contraction of muscles. It's deficiency causes hyponatremia, a condition where the amount of sodium becomes too less. It leads to lethargy, confusion, coma or even death.

It's main sources are common salt, pickles, butter and so on.

4. Magnesium

Magnesium plays a very important role in ATP synthesis in our body. For those who don't know, ATP or Adenosine Triphosphate is the currency of energy in our body. The energy for basic processes that take place in our body is supplied in the form of ATP only. It doesn't have any external source, your body makes its own ATP on it's known with the food you eat. Also, magnesium is a co-factor in more than 300 enzyme systems in our body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Its deficiency causes hypomagnesemia, diabetes, osteoporosis, hypocalcaemia and so on.

Its main sources are  meat, brown rice, beans and whole grains.

5. Phosphorous

As we discussed earlier, bones are made up of calcium phosphate. Phosphorus is the main component of bones and teeth. It also helps in keeping the actions of muscles and nerves normal. It's deficiency causes osteoporosis, weak bones and so on.

It's main sources are egg, fish, cod liver,milk, rice and so on.

6. Chlorine

Chlorine helps in keeping the amount of fluid inside and outside of your cells in balance. It also helps in maintaining proper blood volume, blood pressure, and pH of your body fluids. Chloride(ions of chlorine) is the most important electrolyte present in the blood. Chlorine deficiency can cause dehydration because of excess fluid loss.

Its main sources are common salt(sodium chloride), meat, milk and eggs.

7. Sulphur

Sulphur is a mineral that is very important for your body. It is the main key component of various proteins and amino acids. It plays a significant role in DNA synthesis and repair. It also helps in metabolism of food in our body. It is also required for production of antioxidants like glutathione in our body. It is required for formation of nails and hair Its deficiency can lead to joint pain, weak immune system and hair problems.

Its main sources are soya beans, split peas, white beans, eggs, meat, milk, wheat, oats, barley, vegetables and so on.

8. Copper

Copper is really important for absorption of iron in our body. It plays a major role in maintaining the proper functioning of skin and connective tissues in our body. It also helps in maintaining a healthy heart and arteries. Its deficiency can cause anemia.

Its main sources are eggs, pulses and green leafy vegetables.

9. Iron

Iron is the major component of hemoglobin. Haemoglobin is a protein present in our blood that transports oxygen. Iron is really important for haemoglobin synthesis and ATP synthesis. It also helps in metabolism of fats and carbohydrates. It's deficiency causes anemia.

It's main sources are meat, eggs, dry fruits, spinach and green vegetables.

10. Cobalt

Cobalt is the main component of Vitamin B12 or cyanocobalamin. This vitamin plays an important role in haemoglobin synthesis and RBC production in our body. Its deficiency might lead to anemia.

It is found in milk,meat and green leafy vegetables.  

11. Iodine

Iodine is a mineral that is required for proper functioning of thyroid gland. Thyroid gland is situated in the throat and produces thyoxine hormone, that is responsible for proper growth of the individual. Deficiency of iodine can cause low production of thyroxine and improper functioning of thyroid gland. It results in swelling of thyroid gland known as goiter.

Its main source are iodized salt, fish and sea food.

12. Fluoride

Fluoride is present in the teeth and teeth enamel. It is responsible for making your teeth strong and white. It's deficiency can cause teeth loss, yellow teeth and plaque. 

It's main sources are grapes and raisins.

13. Chromium

Chromium plays an important role in the breakdown of fats and carbohydrates. It stimulates fatty acid and cholesterol synthesis and is important for proper brain function and other body processes. Chromium is also important for glucose breakdown and insulin action on food. It's deficiency might cause diabetes.

Its main sources are soyabean, blackgram  carrot, tomato, groundnut, barley and bajra.

14. Selenium

Selenium plays important role is cell repair. It also helps in preventing cell damage. It is needed in small amounts for production of antioxidants in the body. It's deficiency leads to weaken immune system and infertility.

Its main sources are turkey, meat, eggs, beans and nuts.

15. Zinc

Zinc is found in every cells of your body. It is required for the your immune system to properly work. It plays a crucial role in cell division, cell growth, wound healing, and metabolism of carbohydrates. Zinc is also required for the senses of smell and taste. It's deficiency might cause male impotency, weak immune system, slow wound healing and so on.

Conclusion

All minerals are equally important for your body. The amounts in which they are required might be different, but deficiency of even one of these might cause life threatening conditions. You should take the required amount of minerals in your daily diet to stay fit and healthy.

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